10 Best Bodyweight HIIT Workouts for Effective Home Fitness 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get an effective full-body workout from the comfort of your home. They require no equipment, making them accessible for everyone, and they can be tailored to fit your fitness level. Here are the 10 best bodyweight HIIT workouts for effective home fitness in 2025.

1. The Classic Tabata

Duration: 4 minutes
Sets: 8 rounds (20 seconds work, 10 seconds rest)
Difficulty Level: Beginner
Calories Burned: Approximately 40-60

Exercises:

• Jumping Jacks
• Squats
• Push-Ups
• High Knees

| Exercise | Reps | Duration | |----------------|------------|----------| | Jumping Jacks | 20 seconds | 8 rounds | | Squats | 20 seconds | 8 rounds | | Push-Ups | 20 seconds | 8 rounds | | High Knees | 20 seconds | 8 rounds |

2. Full-Body Blast

Duration: 20 minutes
Sets: 4 rounds (30 seconds work, 15 seconds rest)
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200

Exercises:

• Burpees
• Mountain Climbers
• Plank Jacks
• Lunges

| Exercise | Reps | Duration | |-----------------|------------|----------| | Burpees | 30 seconds | 4 rounds | | Mountain Climbers| 30 seconds | 4 rounds | | Plank Jacks | 30 seconds | 4 rounds | | Lunges | 30 seconds | 4 rounds |

3. Cardio Core Crusher

Duration: 15 minutes
Sets: 3 rounds (40 seconds work, 20 seconds rest)
Difficulty Level: Advanced
Calories Burned: Approximately 200-250

Exercises:

• Plank to Push-Up
• Russian Twists
• Skaters
• Bicycle Crunches

| Exercise | Reps | Duration | |------------------------|------------|----------| | Plank to Push-Up | 40 seconds | 3 rounds | | Russian Twists | 40 seconds | 3 rounds | | Skaters | 40 seconds | 3 rounds | | Bicycle Crunches | 40 seconds | 3 rounds |

4. Lower Body Burn

Duration: 25 minutes
Sets: 5 rounds (30 seconds work, 15 seconds rest)
Difficulty Level: Intermediate
Calories Burned: Approximately 180-220

Exercises:

• Squat Jumps
• Glute Bridges
• Side Lunges
• Calf Raises

| Exercise | Reps | Duration | |--------------------|------------|----------| | Squat Jumps | 30 seconds | 5 rounds | | Glute Bridges | 30 seconds | 5 rounds | | Side Lunges | 30 seconds | 5 rounds | | Calf Raises | 30 seconds | 5 rounds |

5. Upper Body Strength

Duration: 20 minutes
Sets: 4 rounds (30 seconds work, 15 seconds rest)
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200

Exercises:

• Push-Ups
• Tricep Dips (using a chair)
• Plank Shoulder Taps
• Inchworms

| Exercise | Reps | Duration | |------------------------|------------|----------| | Push-Ups | 30 seconds | 4 rounds | | Tricep Dips | 30 seconds | 4 rounds | | Plank Shoulder Taps | 30 seconds | 4 rounds | | Inchworms | 30 seconds | 4 rounds |

6. Total Body Toning

Duration: 30 minutes
Sets: 5 rounds (40 seconds work, 20 seconds rest)
Difficulty Level: Advanced
Calories Burned: Approximately 250-300

Exercises:

• Burpees
• Plank Jacks
• Side Plank (each side)
• Jump Squats

| Exercise | Reps | Duration | |------------------------|------------|----------| | Burpees | 40 seconds | 5 rounds | | Plank Jacks | 40 seconds | 5 rounds | | Side Plank (each side)| 40 seconds | 5 rounds | | Jump Squats | 40 seconds | 5 rounds |

7. HIIT for Beginners

Duration: 15 minutes
Sets: 3 rounds (30 seconds work, 30 seconds rest)
Difficulty Level: Beginner
Calories Burned: Approximately 100-150

Exercises:

• Bodyweight Squats
• Incline Push-Ups
• Standing Calf Raises
• Walking Lunges

| Exercise | Reps | Duration | |------------------------|------------|----------| | Bodyweight Squats | 30 seconds | 3 rounds | | Incline Push-Ups | 30 seconds | 3 rounds | | Standing Calf Raises | 30 seconds | 3 rounds | | Walking Lunges | 30 seconds | 3 rounds |

8. Quick HIIT Circuit

Duration: 10 minutes
Sets: 2 rounds (20 seconds work, 10 seconds rest)
Difficulty Level: All Levels
Calories Burned: Approximately 80-120

Exercises:

• Jumping Jacks
• High Knees
• Butt Kickers
• Plank

| Exercise | Reps | Duration | |------------------------|------------|----------| | Jumping Jacks | 20 seconds | 2 rounds | | High Knees | 20 seconds | 2 rounds | | Butt Kickers | 20 seconds | 2 rounds | | Plank | 20 seconds | 2 rounds |

9. 7-Minute Workout

Duration: 7 minutes
Sets: 1 round (30 seconds work, 10 seconds rest)
Difficulty Level: All Levels
Calories Burned: Approximately 50-70

Exercises:

• Jumping Jacks
• Wall Sit
• Push-Ups
• Crunches
• Step-Ups (using a sturdy chair)
• Squats
• Tricep Dips

| Exercise | Reps | Duration | |------------------------|------------|----------| | Jumping Jacks | 30 seconds | 1 round | | Wall Sit | 30 seconds | 1 round | | Push-Ups | 30 seconds | 1 round | | Crunches | 30 seconds | 1 round | | Step-Ups | 30 seconds | 1 round | | Squats | 30 seconds | 1 round | | Tricep Dips | 30 seconds | 1 round |

10. Core Crusher

Duration: 20 minutes
Sets: 4 rounds (30 seconds work, 15 seconds rest)
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200

Exercises:

• Plank
• Side Plank (each side)
• Flutter Kicks
• V-Ups

| Exercise | Reps | Duration | |------------------------|------------|----------| | Plank | 30 seconds | 4 rounds | | Side Plank | 30 seconds | 4 rounds | | Flutter Kicks | 30 seconds | 4 rounds | | V-Ups | 30 seconds | 4 rounds |

Why Choose HipTrain?

For those looking to maximize their workouts, consider incorporating HipTrain into your fitness routine. With live 1-on-1 video personal training, you get customized workouts that fit your individual needs. HipTrain offers affordable pricing compared to traditional gyms, and you can schedule sessions flexibly to accommodate your busy lifestyle. Plus, our services are HSA/FSA approved, making it easier to invest in your health.